4. Deck of Cards
It’s amazing how much work can be done with something as simple as a deck of cards. The two most famous methods are “the deck of pain” and “Tyson squat”. The first one is simple but effective as hell. A deck of cards has four suits; hearts, clubs, diamonds, and spades.
Each suit represents one exercise and each card represents a number of reps with jack being 11, the queen being 12, the king 13, and the joker 14. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin.
Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. Take 10 cards out of your deck and place them on the floor about three to four inches apart. Begin by squatting down and picking up a card and moving to the next card.
Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total.
Let’s say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. Next time, instead of reps, do them for time. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up.
Same thing goes for any other exercise. Let’s say squats, for example. If you can do 100 bodyweight squats without a problem, slow down your squat speed to a snail’s pace and then try repping them out.
The key is the constant tension because much like working out with weights, you tend to bang out the reps as fast as possible.
A set of 10 reps of bicep curls takes you about a minute or less to perform, that’s not a whole lot of time your muscle spends being stressed out.
If you’re bored at home or at work, then this is the thing for you. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. You can plan out your reps or just do them as you feel.
Let’s say you chose to do 100 burpees by the end of the day. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. Throw in one set in the morning before work and one set before going to sleep and you’ll bang out 100 burpees in a single day without breaking much sweat.
7. Exercise A Day
Ryan Ferguson patented this training method when he served time for a crime he didn’t commit. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. The set breakdown didn’t matter, what mattered was hitting the number before the one hour mark.